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The Great Kettlebell Swing Debate

The Great Kettlebell Swing Debate Written by C.J. Martin Quite a few folks following our Competition programming have been wondering whether kettlebell swings should be performed as American Swings, Russian Swings or a hybrid. I have procrastinated an answer for long enough, so here it comes . . . IT DEPENDS. (I know, the least satisfying answer ever . . . but almost always the most accurate and best.) Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you, or if there is a

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What Does 30X0 Mean? – Why I Like Tempo Training

What Does @ 30X0 Mean? – Why I Like Tempo Training Written by C.J. Martin Slow down . . . it might be your key to avoiding injury and getting stronger. Tempo training is not just for bodybuilders.  Olympic caliber athletes from all over the world use tempo training to become stronger, faster and more powerful.  The benefits of tempo training have been touted for years by the likes of Bulgarian Olympians and their coaches to internationally renowned strength coaches Ian King and Charles Poliquin.  I was introduced to the benefits of tempo training by my coach and mentor, James

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An Almost Paleo Week

An Almost Paleo Week Written by George Economou and Sarah Murray I say “almost paleo” because there are a few caveats. First, I use salt. Not a lot, but I do use it. I also use a little balsamic vinegar on my salad. If you want a completely paleo salad, you can substitute a little lemon juice and pepper for the vinegar. There are one or two other little “cheats” and I’ve annotated them as such in the recipes. Sunday is a big food day. I think one of the keys to success with any lifestyle (I prefer to call

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How Do YOU Read the Whiteboard?

How Do YOU Read the Whiteboard Written by C.J. Martin There is perhaps nothing that has caused more historical controversy than interpreting written words. From religious texts to love letters, much blood has been spilled over disagreements as to the meaning and intent of writings. Indeed, I spent 5 good years as a lawyer essentially interpreting words and trying to persuade others to interpret them in a way that favored my clients. It’s part of what makes language so fun. The “Workout of the Day” posted on the whiteboard each day doesn’t seem to require much interpretation. That does not,

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Training on an Empty Stomach

Training on an Empty Stomach Written by Calvin Sun I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead

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Cooking with Fats and Oils

Cooking With Fats and Oils Written by George Economou We recently hosted our first Nutrition 201 seminar.  The purpose of our 101 and 201 seminars is to educate our community and provide a baseline of information regarding digestive processes, foods and their macronutrient characteristics, effects of different foods on digestion, energy levels, and sports performance, and a host of other things.  There was a question that came up at 201 that has popped up a few times in the past couple of months, “What are the best cooking fats?”  That’s actually a really hard question!  If you ask me what

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Essential Concepts of Efficient Running

Essential Concepts of Efficient Running Written by Nuno Costa Here are some key principles that emphasize correct body mechanics that are going to help you run faster and stay injury free. Establish an Ideal Position – Think of a figure 4 or a flamingo (check out the picture above).  You want to have your head, neck and shoulders relaxed, shoulders over the hips, hips over the ankle.  If you took a PVC pipe you could draw a line over these points – shoulders, hips and ankles.  Efficient running is the ability to go from the ideal position on one foot

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Tips for Successful Goal Setting and Achievement

Tips for Successful Goal Setting and Achievement Written by Nichole DeHart Goal setting is an incredibly important task but is not widely used. Goal setting is incredibly effective and can provide clarity and focus not only for the future, but also for the present. The process provides structure and direction when working towards a stated purpose.  Goal setting also provides motivation and can help you organize your time and resources so that you can make the most of your efforts. I recently read this statement on a blog and thought it reflected the true essence of goal setting: “Set goals

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Training for Fat Loss

Training for Fat Loss Written by Calvin Sun I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to training for fat loss. I hate to generalize, but most women (and some men) believe that they should avoid all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. I see this manifest in our group classes in the form of going through the motions during the strength portion and then only

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Breaking the Mental Barrier

Breaking the Mental Barrier Written by Josh Bridges The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them. Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways. One more rep.

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